hi please critique my workout

[kaukasion]

i have been working out steady for 2 months now
i am noticing results and proud that this is the longest i have ever stuck with it
im gaining weight and dropping fat about 6'2" 250

well either way here is the routine i do

(first day)
bench press - 6 sets - work my way down from max usualy 4-8 reps *200lbs down to 155lbs
standing tricep pulldown on lat bar with elbows at side (dont know the name of exercise) 3 sets after bech press - 10-15 reps *80lbs
and standing dumbell curls(alternating sets between above exercise) - 4 sets - 10-15 reps *100lbs
(second day)
deadlifts - 3 sets - 10-15 reps *150lbs
declined sit-ups 4 sets 15-20 reps *havent added weights yet

and i alternate the two days and take saturday off

anyone that is going to reply please offer cunstructive critisism
im not a body builder or power lifter
just a 22yr old guy who is sick of being fat

thanx for any help or support offered

 

[tommymac]

do some shoulder presses as well and dips for your triceps instead of the cable pull down thingy...w.e its called lol

 

[kaukasion]

after the bench and the pulldowns i dont feel i have the energy to do it they burn till about noon the next day but i have put thought into the shoulder presses for other reasons

i may give them a try

 

[kaukasion]

and how do you know when you have over trained
cause i feel the same if i do 3 sets or 6
i noticed it gets talked about alot on here as a problem

is there a feeling you get or a way you can tell your overtraining easily?
and does it realy make that big of a difference in your progression on how much you can do?

 

[Madcow2]

Overtraining - likely not what you think and totally different than what most people will tell you: http://www.elitefitness.com/forum/showpost.php?p=5107966&postcount=804

 

[kaukasion]

ok thanks for the info

 

[BlondBomber]

I am 21, and before I developed my current physique, I was just a little under 245 at the same height with ~30% bodyfat.

So, since I know where you are coming from, here is what I recommend:

Focus on the basics: squat, bench, deadlift and shoulder press.

You have a large frame to fill out, so this means two things: you need to focus on these compound full-range-of-motion movements and that you will have to work hard to just look muscular.

Start with a four day split:

Day One: Chest/Biceps
1. bench press
2. incline press
3. dips
4. BB curls
5. preacher curls

Day Two: Quads/Hams
1. squats (I recommend breaking parallel with these, but not going ass-to-the-floor because of your height)
2. leg press
3. leg ext.
4. leg curls
5. seated leg curls

Day Three: Delts/Triceps
1. military press
2. wide-grip upright rows
3. high rows
4. close-grip bench presses
5. cable pushdowns

Day Four: Back/Calves
1. deadlifts
2. pull-ups
3. BB rows
4. calf raises
5. seated calf raises

The set and rep scheme should be whatever you find works for you.

I tend to warm-up (warm-up sets varying per exercise) and then hit 2 working sets for each exercise I perform.

You could also do a more traditional high-volume routine, or try a MadCow2 5x5 routine (if you do, I would recommend a single-factor template).

Whatever you choose, stick with it for 6-8 weeks, evaluate your progress, and then assess what you should continue using.

In relation to chaning one's body composition, nutrition is just as important as your efforts in the gym.

Tally your food intake for a week, and then post it in the Diet Forum (along with a similar introduction as this thread has). The folks there will be able to help you get your diet game on par.

Check out my journal if you want to see what I do.

Good luck.

 

[camshaft]

bro,
you are not doing nearly a comprehensive enough workout. blondebombers advice was good, spend a few days reading every post on here and you will learn a lot real quick.

 

[kaukasion]

yeah i understand
i need to work alot more area's
i was just kind of getting rolling with what i have to work with for now
im saving up to join the local golds gym soon
then im sure i could do a full rountine like posted above alot safer
im in a basement where the ceilings are like 6'4" lol

thanks for the advice so far

and another question what exactly is a 5x5?